MONDAY
EMOM8
Min 1: 5 STO
Min 2: 10 Burpee
*Work Up to Challenging Wt. and Maintain for all Sets

9-15-21 Reps for time:
Thruster
Row for Calories
RX: 95/63
Fitness: 75/53lb

Core Accessory:
Wt. Plank 3×30 Sec.

Mobility:
Pec + Shoulder Lax Ball Mash
90/90 Stretch

6PM BEAR BARBELL CLUB
Back Squat 5 RM
*Pause 1st Rep 3 Sec.
Wide Stance Goodmorning 3×5
DB Row 3×8 *Each
Seated Leg Curl 3×15
Reverse Hyperextension 3×20 Sec.
Wt. Plank 45+ 3×30 Sec.

TUESDAY
Deadlift EMOM10
Even Min: 5 Deadlift
Odd Min: 5 Strict Chin-Up
*add weight if possible
*Cap @85%

3 Rounds:
50 Double Unders
15 KB Swing 53/35
15/12 Cal BIke
Rest 1 Minute

Core Accessory:
3-5 Sets, 10-20 Reps
Reverse Hyperextension
Hanging Leg Raise

Mobility:
Bad Girl 2
Cobra + Childs 2 Min Each

WEDNESDAY
4x
8-12 DB Bench Press
8-12 DB Bent Over Flyes
15 Second L-Sit
*Scale by bending knees

Engine Building:
1000m Row
Rest 1:00
750 m Row
Rest :45
500m Row
Rest :30
250m Row

*Increase speed as distance decreases. Scale distance if you are unable to row 1k in sub 5 min.

Gymnastics  Accessory:
E2MOM6-10
1-3 RMU + 50’ Handstand Walk

• Ring Transition / 3-5 kick up against wall or freestanding

Mobility:
Pec + Shoulder Lax Ball
Seated Straddle

THURSDAY

9:30am Class Only
E2MOM10
3 Power Clean + 2 Power Jerk

3×2 Turkish Get-up
12.3
AMRAP18
15 Box Jumps 24/20”
12 Push Press 115/73lb
9 Toes-to-bar
Fitness: 20/16, 85/53, hanging knee raises

Group Stretchy Stretch
Sphinx Pose 60 secs
Seated Eagle Pose 60 sec each
Seated Reach (use band) 90 sec
Calf Mash 3 min
Child’s Pose

Mobility:
Saddle + Archer Pose x2 Min

5AM BEAR BARBELL CLUB
Power Snatch + Snatch Push Press 3x(3+3)
Power Clean + Power Jerk 3x(3+2)
Snatch Balance light-moderate technique 3×3

FRIDAY
Front Squat
3-3-3-3-3
*Between Sets Perform 30 Sec Weight Plank 45/35

AMRAP10:
10 Burpee
15 Wallball
20 Sit-Ups
RX+ 20/14lb  / 10 GHD
RX 20/14lb  
Fitness: 14/10lb

Big Ass Arm Accessory:
3-5x
8-12 DB Hammer Curls
15+ Band Lat Pull-down

Mobility:
Lizard Pose
Pigeon Pose, 2 Min Each

6PM BEAR BARBELL CLUB
Back Squat Heavy Single
*Then
3×1 @85%, 2×1 @80%
Goodmorning *Light 3×5
DB Row 3×8 *Each
Goblet Lunge 3×1 Min
Reverse Plank 45 3×30 Sec.

SATURDAY
Partner AMRAP25
“I Go, You Go!”
3 Power Clean
3 Bar Muscle-Up
6 HSPU
6 Pistol Squat *Each Leg
9 Bar Over Burpee
9 TTB

Rx+: 205/133, BMU
Rx: 175/113, CTB, Alt. Jumping Lunge
Fitness: 115/73, Jumping PU, Alternating Lunge

Accessory:
Banded Leg Curl 3×30 Sec.
Wt. Plank 3×30 Sec. 55/45

Mobility:
Child’s Pose + Cobra Pose 2 Min Each
Bad Girl 2 x3 Min

SUNDAY
EMOM 10
Min 1: 3 Power Snatch
Min 2: 5-15 Push-Up
*Maintain Challenging Wt. Across

3 Rounds:
10 Overhead Squat
10 Box Jump 24/20
10 Shoulder to Overhead
Rest 1 Min

RX: 95/63
Fitness: 75/53, 20/16″

Mobility
Box T-Spine Stretch
90/90 Stretch